#SummerStrong @ PCF

 

#SUMMERSTRONG @ PCF:  Check out everything we’ve got going on for Summer ’18

  • Monday 5/28: Potomac Closed | Head over to Patriot for Memorial Day Murph
  • Memorial Day Murph | Patriot CrossFit | Sign up for heats here:
    8:00am Heat | 8:30am Heat | 9:00am Heat |  9:30am Heat | 10:00am Heat | 10:30am Heat
  • Post Murph Get Together @ Thirsty Bernies: 12-4 PM Private Party They’re opening up 12-4 just for us for a private party. Bring your friends and family! If you plan on attending, we’ll need a final count, so let us know here.  
  • NEW! PCF Slack Channel Join here! Read more here!
  • NEW! PCF #SummerStrong Tank Tops Order Here by 5/15!
  • NEW! Open GYM: Sundays 9:30 @ Potomac / Sundays 10:30 @ Patriot
  • NEW! SWEATCON Class: CrossFit-style, cardio-based class designed to make you sweat!
    • POTOMAC: Tues 1845 | Thurs 0645 | Sat 0930
    • PATRIOT: Weds 0930 | Thurs 1830 | Fri 1530 | Sun 0930 & 1700
  • NEW! MESS Movement Efficiency Seminar Series: w/ Coach Colin starting 5/16 at 1845 | $199 for six sessions
  • NEW! CrossFit Weightlifting Seminar: July 21 & 22 @ Patriot CrossFit! Join the CrossFit HQ Weightlifting Seminar staff for a two-day seminar on the snatch and clean-and-jerk. Click here to register!
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Monday 170814 at Patriot

RX’d
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level II
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
115/75 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level I
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 400 Meters
95/55 lbs Ground to Overhead x Max reps

Rest 3 minutes

Notes:
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

For the pull ups, find assistance that allows you to get to 8-10 reps. For more notes on today’s workout, go here.

Saturday 170812 at Patriot

RX’d
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Pull-Ups
20 Kettlebell Swings (53/35)

Level II
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (115/85 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Pull-Ups
20 Kettlebell Swings (53/35)

Level I
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (95/65 lbs)
6 Burpee Box Jump-Overs (20″/12″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Assisted Pull-Ups
15 Kettlebell Swings (53/35)

Notes:

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

: :

Saturday 170729 at Potomac

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

RX’d
7 Rounds For Time
7 Rounds for Time
50 Double-under
19 Russian Kettlebell Swing (70/53)
10 Burpee Box Jump (24/20)
Rest 2 Minutes
Level II
7 Rounds For Time
30 Double-under
19 Russian Kettlebell Swing (53/35)
10 Burpee Box Jump (20/16)
Rest 2 Minutes
Level I
7 Rounds For Time
7 Rounds for Time
50 Single-under
9 Russian Kettlebell Swing (53/35)
10 Burpee Box Jump (16/12)
Rest 2 Minutes
Notes:

40:00 Minute Time Cap

Sunday 170723 at Patriot

RX’d

AMRAP in 16 Minutes
40 Burpee
20 Push Press (95/65)
30 Burpee
20 Push Press (115/85)
20 Burpee
20 Push Press (135/95)
10 Burpee
Max Reps Push Press (155/105)

Level II

AMRAP in 16 Minutes
40 Burpee
20 Push Press (75/55)
30 Burpee
20 Push Press (95/65)
20 Burpee
20 Push Press (105/75)
10 Burpee
Max Reps Push Press (115/85)

Level I

AMRAP in 16 Minutes
40 Burpee
20 Push Press (75/55)
30 Burpee
20 Push Press (75/55)
20 Burpee
20 Push Press (95/65)
10 Burpee
Max Reps Push Press (95/65)

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